Too many of those that train for size think they don't need to abide by the law of specificity, but using relevant movement pattern variations is a must do for anyone trying to grow their muscles. Strength progression remains key even for those who don't train for strength
@@user-zb3lr3ke4f Specialized in OHP for six months consisted of three times a week. Heavy strict, Push press then light day strict. Made great gains, best of both worlds.
I’ve been watching you for over a year now, same time as I started lifting, and your videos have helped me make the best gainz of my life! Salute to you brother
This past summer I specialized in the OHP. I was able to work up to 200 lbs and I did figure out what worked for me, this was mostly heavy doubles and triples. Definitely noticed shoulder size gains and would highly recommend everyone specializes in this lift at least once!
How do I specialize in OHP? Do I just train it first in the session and then do my benching or do I need to reduce benching volume and load? I don't really want to lose bench strength but my OHP is really lagging and needs improvement.
Saw that a few days ago. Guy benched 4 plates and more at like 150 something lbs bw. The empty bar felt heavy af the next day at the gym after watching that XD
Great talk, man. I think specialization is something all of us actually wants, but feel like we can't do because of the imbalance it may make. But, as you said, the other musclegroups doesn't have to diminish while doing so. One can't be the best at everything, mediocre at best, so why not be the best at one thing. :)
Wow this solidifies my decision to specialize in bench and deadlifts. Im on my last week of this meso and starting next year ill only be deadlifting with some variation, doing pulling variations, and benching. Love this!
I concur. After 10 years of working out I finally got tired of my stick forearms and started paying more attention and putting in the work, and all of a sudden they actually started growing. Great vid Alex!
I spent the last 24 weeks eating, breathing, and sleeping OHP. My shoulders were trash, torn rotator cuffs on both sides and a torn labium over the last few years. Everything suffered, even my squat. Now my shoulders are healthy and strong, and I've moved on to bringing my chest up by diving into the bench press on my current cycle. I'm much stronger on the bench than I anticipated, thanks OHP! I'm not sure what goal to shoot for, 295lbs advanced (easy) or 364lbs elite (would be a lifetime PR by 4lbs).
@@wanking3432 Not exactly. My right rotator cuff was severely torn, and my shoulder kinda made a grinding noise until it was stabilized. Popping and crunching is usually a sign of something else if there isn't a history of shoulder injury.
My bench used to keep getting stuck at the same lb for a couple of weeks constantly. The solution was so easy that it's laughable looking back...all I had to do was knock it down the exercise chain and STOP FOCUSING ON IT. I moved my military press and dumbbell press to the beginning of the workout, then triceps, then chest at the end and maintained my strength of bench. 2 mesocycles of this, I got bigger shoulders and triceps...and my bench growth was just as before without hindrance. Lesson: sometimes the key is to just focus on the accessories movers (chest, shoulder, triceps, biceps, abs, lower back, glutes) and that's it. Progress continues normal once these weak points are addressed.
If you need any At-Home training tips I got you brother. Just bodyweight and household objects will suffice, bands or dumbbells/barbells is even better if you have or can obtain them.
Right now I'm waiting for surgery on a (minor) hernia, so basically all lower body exercises are out of the question, but that gives me the perfect opportunity to fix my lagging OHP.
I'm a streetlifter right, I have been training for 3 years now and all I've been doing is muscle ups, dips, and pull ups. Specialization is the best thing there is!
@@josipmatkovicdrazica9019 I tend to do low rep range sets like 3x3 3x2 heavy singles for 4 weeks, then I run a volume block (4 weeks as well) doing 3x10 or so or 4x8 for sets and reps and then a deload week in which I lower the intensity by 50% and frequency goes back down from 2 to 1 workout (I do push pull legs) in that week (deload is 1 week for me) and then adapt, change up where needs, rotate exercises and continue!
Mr . Alex I start doing specialization 4 months ago every month I focus on one group muscle and the results are magnificent , now second week hit chest 💪🏼
I've always wanted you to make a basic guide to specialization for a certain lift/bodypart. I wanted to have impressive PRs on all the basic compound lifts but I've always dreamed of a 600 deadlift, 165 chinup, and 225 OHP at 165 bodyweight
I'm early this time, anyway i wanna say your channel is helping me a lot as a 15 year old with working out! I wish i discovered it a year ago when i first started lifting :)
Great exercise, how much weight can your dumbbell hold? You can do a variety of other movements with it if it is adjustable, this will build up your supporting musculature to further increase OHP strength potential.
I unlocked the supinated back lever while specializing in weighted pull ups for the OAC, lol. You're not going to regress in everything else, don't worry
Hey Alex, ¿how you doing? I have a pair of questions for you: 1- I have been thinking about buying a pair of gravity boots for doing "Reverse crunches" or "Upside-down sit ups",. Basically because i find these type of abs exercises, theoretically, the most simple to progress (through progressive overload) and to execute without messing around too much with my back (wich is pretty healthy, but i don't want ugly surprises). ¿What do you think about this type of ab exercises? ¿do you think these boots deserve the money they cost (wich is relatively high)? 2- ¿What weighted abs exercises would you recommend? I mean, exercises that we all can do with the basic equipment you can find in a gym or buy without spending too many dollars in too-specialized/too little practical instruments
False. I specialized in bench only for four years. Never got injured. Only thing that happened is I got a 2.4 times bodyweight bench press lol. Same with curls. Specialized in curls for a few months and got 155 lbs strict at 150 bodyweight. Focus on many things you'll be okay at many things focus on one thing and you will master it.
@@00pedroboss00 ppl could get injured doing multi exercises too. And an asteroid could fall through my roof right now also...please provide scientific evidence as to why specialization is more prone to injuries than a mulit spectrum exercise approach. Until then yes i will use my own personal experience as i am a competitive athlete and i think i know what im doing more so than a key board warrior named Pedro lol
@@00pedroboss00 also your statement is redundant. The statement of 'some people cant get injured doing bench only' implies that not all people will get injured. Since only benching was a constant amongst all the hypothetical people then one could deduce that its a cause other than 'only benching' aka specificity that would illicit such a result as injury.
Yeah tricep was a great key that really helped my bench recently being able to go higher on skull crushers raised my bench again plus benching and everything else
Case- David goggins, ran with his shins until they broke (shins specialised) then was forced to run 6 weeks using nothing but his hip flexors (hip flexors specialised) then went on to become one of the greatest runners of our time... preach Alex , this theory is deep!
I never thought I'd do this but I'm going to drop the bench. My bicep tendonitis always flare up from time to time,. This is with a good daily warmup, pre-gym and posture improvement since 8 months...
coming back to a neglected body part part because you specialized somewhere else and going back and forth doesnt mean youre making gains youre just losing muscle then putting it back when you start hitting it again
I accidentally specialized with my back when I started working out, I remember I really wanted to be able to do a pull up and when I eventually did I was so hyped I was able to go up to 45 pound weighted chins for 3 and 35 pound weighted pull ups for 6
Yeah its almost the same thing with any muscle group you want to bring up your right. Specializing really does work get something to a certain level keep it there while you bring the rest up.Chest and back shoulders and rear delts have to be together though especially rear delts and back. But with specialization it can be done easier because you can include them in a split and there is a difference when you just maintain your strength at a certain level than to actuslly try to make your self get stronger and to get stronger or to increase in weight you have to hit and dedicate alittle more often but maitaining is easier which I figured out that after increasing certain muscles groups to a certain area to get out of that beginner intermediate faze I'll have to bring some of if it up to a level im comfortable then maintain it while bringing the rest up if the part im maintaining grows while I'm bring the other stuff up good if not just maintain it at the good level where I brought it up to while I bring everything else up. Its just one way of doing it theres more ways of doing it.
I would love to learn how to program it properly. For instance, pick the weighted pull up. What percentage of your specialized workouts goes towards working antagonistic muscle groups if at all? How much of your weekly total back volume is gonna be straight pullups? Etc etc. Still so much to learn.
Dude all I did was dips... & Yes my numbers went through the roof. I could do 30 dips 5 sets with 1:30 min rest between sets. I got bored of it, but yes it works if you solely focus on what you want to improve. In my case, dips.
Hey Alex, first of all thanks for all the information you put out. Every since the pandemic hit Portugal haven't gone to the gym, i have a pretty good gym setup in my garage (bench, squat rack, multifunction machine). I do some things here and there from time to time but lack consistency, any tips? Sorry for long question.
I Just bench press 3 times a week but the second and thirth Day are always lichter than the Day before i also train arm back and shoulders 3 times a week been doing this for years my bodyweight is 225 and i bench 405 for 4 reps so i must be doing something richt i also alternate between two different exersizes every week and I also train in different rep ranges
Jeff is a clown. And time doesn't matter, what matters is if you're a beginner or intermediate, how you manage fatigue, your recovery, your goals.. You can train for 40 min or for 2 hours or more
Specialized in pull-up when I was 16 and 18, increased my punching power in boxing significantly. Pull ups everyday honestly doesn’t have any downsides
rather then having a heavy day and a light day can i have 2 heavy days but one of them im progressively oerloading each week but the other im doing the same thing as day 1 to give my body a chacne to adap to the weight that i increased before increasing weight again next week
I have a question? What happens to the other movements? Are they held at a maintaining lvl? If it's a push movement? Do we still do our pulls and lower body movements? How extreme is it?
Read the Basic Training Manual by Dave Tate and Jim Wendler, great, quick read that teaches you how to set up your own program. If you don't have enough background knowledge to apply the lessons from the book, you could always pay a coach for a personalized program that fits your needs.
What can I do for my bad shoulders, no instant pain but every time I do side laterals or OHP for few days I get some kind of inflammation in my shoulder joints. No matter the form, I have tried everything and my form looks good. I can do side laterals my elbows bent but that feels awkward. Been doing lots of facepulls too, those are good.
That upload frequency definitely isn't natty
That comment speed ain't natty too
@@jonwicktv hes got tren fingers
Neither is your top-comment rate
Lol Goddamn Right haha
That makes you the juiciest channel on earth xD
Too many of those that train for size think they don't need to abide by the law of specificity, but using relevant movement pattern variations is a must do for anyone trying to grow their muscles. Strength progression remains key even for those who don't train for strength
Just started to specialize in the OHP. Looking forward to some gains.
I just came off a cycle of OHP specialization. So much grinding, but it's def worth it once everything starts coming together.
I would suggest specializing in push press over ohp
Take care of those shoulders brother
OHP specialization is my favorite! Get ready homie the gains will be insane.
@@user-zb3lr3ke4f Specialized in OHP for six months consisted of three times a week. Heavy strict, Push press then light day strict. Made great gains, best of both worlds.
I’ve been watching you for over a year now, same time as I started lifting, and your videos have helped me make the best gainz of my life! Salute to you brother
Salute Christian!! Honored to hear that
You & Natural hypertropy are the go to channels!
This past summer I specialized in the OHP. I was able to work up to 200 lbs and I did figure out what worked for me, this was mostly heavy doubles and triples. Definitely noticed shoulder size gains and would highly recommend everyone specializes in this lift at least once!
How do I specialize in OHP? Do I just train it first in the session and then do my benching or do I need to reduce benching volume and load? I don't really want to lose bench strength but my OHP is really lagging and needs improvement.
Frequent uploads = SERIOUS brain gains
Alex giving us an early X-mas with all these uploads
Every video past 1 a week feels like a blessing, thanks for the content
Thank you man, going to keep bringing this content
I love upfpwrlifters channel. Dudes a beast in the bench and very humble.
Saw that a few days ago. Guy benched 4 plates and more at like 150 something lbs bw. The empty bar felt heavy af the next day at the gym after watching that XD
Always an aisian dude better than you
Its good that you finally started talking about specjalizations.. Eric Bugenhagen talked about them since years :D
Great talk, man. I think specialization is something all of us actually wants, but feel like we can't do because of the imbalance it may make. But, as you said, the other musclegroups doesn't have to diminish while doing so. One can't be the best at everything, mediocre at best, so why not be the best at one thing. :)
It actually makes a lot of sense and not only when it comes to training.
ONE EXERCISE
MAMA GET THE REAR DELT! GET THE DELT WOMAN I'M SUCCCCULLENTTTTT
Specializing in Shoulders Traps and Upper back. Hopped on the bench for fun today and wow i felt strong.
Deficit feet elevated pike pushup Specialisation ftw!!
The upload frequency is just insane and the quality is top notch.
Thank you brother
Rick Del Hagen wants to know your location
Wow this solidifies my decision to specialize in bench and deadlifts. Im on my last week of this meso and starting next year ill only be deadlifting with some variation, doing pulling variations, and benching. Love this!
I concur. After 10 years of working out I finally got tired of my stick forearms and started paying more attention and putting in the work, and all of a sudden they actually started growing. Great vid Alex!
Ive been preaching this for years. Now ppl are finally getting it lol
I spent the last 24 weeks eating, breathing, and sleeping OHP. My shoulders were trash, torn rotator cuffs on both sides and a torn labium over the last few years. Everything suffered, even my squat. Now my shoulders are healthy and strong, and I've moved on to bringing my chest up by diving into the bench press on my current cycle. I'm much stronger on the bench than I anticipated, thanks OHP! I'm not sure what goal to shoot for, 295lbs advanced (easy) or 364lbs elite (would be a lifetime PR by 4lbs).
Did you have crunching and popping sounds coming from your shoulders before you fixed them?
@@wanking3432 Not exactly. My right rotator cuff was severely torn, and my shoulder kinda made a grinding noise until it was stabilized. Popping and crunching is usually a sign of something else if there isn't a history of shoulder injury.
My bench used to keep getting stuck at the same lb for a couple of weeks constantly.
The solution was so easy that it's laughable looking back...all I had to do was knock it down the exercise chain and STOP FOCUSING ON IT.
I moved my military press and dumbbell press to the beginning of the workout, then triceps, then chest at the end and maintained my strength of bench.
2 mesocycles of this, I got bigger shoulders and triceps...and my bench growth was just as before without hindrance.
Lesson: sometimes the key is to just focus on the accessories movers (chest, shoulder, triceps, biceps, abs, lower back, glutes) and that's it. Progress continues normal once these weak points are addressed.
The gyms just closed again here in the Netherlands. Sucks, but gonna have to keep grinding.
If you need any At-Home training tips I got you brother. Just bodyweight and household objects will suffice, bands or dumbbells/barbells is even better if you have or can obtain them.
Lyle Mcdonald recommends rotating specialization phases for advanced trainees as it can difficult to bring up all bodyparts at once.
That's exactly what I have been doing for years!!!
Thanks Alex, I think I'm finally gonna go for that chest and arms specialization, always wanted that look lol.
My specialization is makin gains baby!
Right now I'm waiting for surgery on a (minor) hernia, so basically all lower body exercises are out of the question, but that gives me the perfect opportunity to fix my lagging OHP.
The contents have gotten the gains. Loving the frequency.
I'm a streetlifter right, I have been training for 3 years now and all I've been doing is muscle ups, dips, and pull ups. Specialization is the best thing there is!
Hey, what is your typical routine ?
@@josipmatkovicdrazica9019 I tend to do low rep range sets like 3x3 3x2 heavy singles for 4 weeks, then I run a volume block (4 weeks as well) doing 3x10 or so or 4x8 for sets and reps and then a deload week in which I lower the intensity by 50% and frequency goes back down from 2 to 1 workout (I do push pull legs) in that week (deload is 1 week for me) and then adapt, change up where needs, rotate exercises and continue!
Same man
would be amazing to watch a video of natural hypertrophy and you discussing programming.
This is exactly the video I needed to see right to reinvigorate my routine -- very much appreciated!
Mr . Alex I start doing specialization 4 months ago every month I focus on one group muscle and the results are magnificent , now second week hit chest 💪🏼
were you doing curls with a deadlift suit? now that's specializing!
Arm blaster + occlusion! Crazy pumps bro
😂😂😂😂
Specialize in loaded carries and be amazed
I've always wanted you to make a basic guide to specialization for a certain lift/bodypart. I wanted to have impressive PRs on all the basic compound lifts but I've always dreamed of a 600 deadlift, 165 chinup, and 225 OHP at 165 bodyweight
Alex really do be hustlin
That shirt is clean dude
The upload frequency is insane Alex!
I miss the old training footages!
i been specializing heavy weighted pull-ups and looking forward to these gainz😈
I'm early this time, anyway i wanna say your channel is helping me a lot as a 15 year old with working out! I wish i discovered it a year ago when i first started lifting :)
we have the same BFR band color and design..anyway your Rackpull video helped me a lot,and helped me grow my traps naturally.
5:20 not if you are specializing on OHP
😂😂True that
Gym's are closing again... I only have a single dumbell. Going to do single arm dumbell OHP to keep my strength!
Great exercise, how much weight can your dumbbell hold? You can do a variety of other movements with it if it is adjustable, this will build up your supporting musculature to further increase OHP strength potential.
@@StrengthHacksCoaching 22kg max, so that means I just do high reps. Thanks for the tips!
@@MrTheDutchcrafter Nice, that's more than enough to do many movements, once high reps become easy, do 1+1/2 reps or tempo reps.
Alex, please make a video on how to specialize in exercises.
I'm so early I don't know what to comment
Preciate the support bro!
I unlocked the supinated back lever while specializing in weighted pull ups for the OAC, lol.
You're not going to regress in everything else, don't worry
this upload frequency is insane
Thanks for the reminder !
Hey Alex, ¿how you doing? I have a pair of questions for you:
1- I have been thinking about buying a pair of gravity boots for doing "Reverse crunches" or "Upside-down sit ups",. Basically because i find these type of abs exercises, theoretically, the most simple to progress (through progressive overload) and to execute without messing around too much with my back (wich is pretty healthy, but i don't want ugly surprises). ¿What do you think about this type of ab exercises? ¿do you think these boots deserve the money they cost (wich is relatively high)?
2- ¿What weighted abs exercises would you recommend? I mean, exercises that we all can do with the basic equipment you can find in a gym or buy without spending too many dollars in too-specialized/too little practical instruments
HOLY SHIT in the beginning I thought it was Japanese subtitles or text written by you then I realized it was the t-shirt
Specialization on the behind the back deadlifts, Eric would be proud
Did that before, pulled 655 then stopped focusing on that lift
Like to dislike ratio is on point 1.1k to 6
arms looking bigger than ever ma man keep going
That t-shirts dope
Been doing ohp and ring push ups since my home facilities are limited. Looking forward to it
Wishing you happy holidays and good recovery my man
The thing about "specialization" is that it can lead people to serious injuries .. A more balanced approach will always be better
False. I specialized in bench only for four years. Never got injured. Only thing that happened is I got a 2.4 times bodyweight bench press lol. Same with curls. Specialized in curls for a few months and got 155 lbs strict at 150 bodyweight. Focus on many things you'll be okay at many things focus on one thing and you will master it.
@@jessewysong9680 Doesnt mean some people cant get injured doing bench only .. lool
You take your personal experience like a Universal statement
@@00pedroboss00 ppl could get injured doing multi exercises too. And an asteroid could fall through my roof right now also...please provide scientific evidence as to why specialization is more prone to injuries than a mulit spectrum exercise approach. Until then yes i will use my own personal experience as i am a competitive athlete and i think i know what im doing more so than a key board warrior named Pedro lol
@@00pedroboss00 also your statement is redundant. The statement of 'some people cant get injured doing bench only' implies that not all people will get injured. Since only benching was a constant amongst all the hypothetical people then one could deduce that its a cause other than 'only benching' aka specificity that would illicit such a result as injury.
@Nobody the 4 years I was talking about I did just bench. No accessories or anything else.
Well explained, thanks!
Yeah tricep was a great key that really helped my bench recently being able to go higher on skull crushers raised my bench again plus benching and everything else
Gonna start specializing in Ring Rows / Barbell Rows.
Case- David goggins, ran with his shins until they broke (shins specialised) then was forced to run 6 weeks using nothing but his hip flexors (hip flexors specialised) then went on to become one of the greatest runners of our time... preach Alex , this theory is deep!
I never thought I'd do this but I'm going to drop the bench.
My bicep tendonitis always flare up from time to time,.
This is with a good daily warmup, pre-gym and posture improvement since 8 months...
coming back to a neglected body part part because you specialized somewhere else and going back and forth doesnt mean youre making gains youre just losing muscle then putting it back when you start hitting it again
Love ur vids man
*Eric bugenhagen entered the chat*
I accidentally specialized with my back when I started working out, I remember I really wanted to be able to do a pull up and when I eventually did I was so hyped I was able to go up to 45 pound weighted chins for 3 and 35 pound weighted pull ups for 6
How did one of your pull up specialization workouts look like? And how was the weekly split? I need some advice with my programming
Delts exploded with OHP specialisation
Yeah its almost the same thing with any muscle group you want to bring up your right. Specializing really does work get something to a certain level keep it there while you bring the rest up.Chest and back shoulders and rear delts have to be together though especially rear delts and back. But with specialization it can be done easier
because you can include them in a split and there is a difference when you just maintain your strength at a certain level than to actuslly try to make your self get stronger and to get stronger or to increase in weight you have to hit and dedicate alittle more often but maitaining is easier which I figured out that after increasing certain muscles groups to a certain area to get out of that beginner intermediate faze I'll have to bring some of if it up to a level im comfortable then maintain it while bringing the rest up
if the part im maintaining grows while I'm bring the other stuff up good if not just maintain it at the good level where I brought it up to while I bring everything else up. Its just one way of doing it theres more ways of doing it.
I would love to learn how to program it properly. For instance, pick the weighted pull up. What percentage of your specialized workouts goes towards working antagonistic muscle groups if at all? How much of your weekly total back volume is gonna be straight pullups? Etc etc. Still so much to learn.
Dude all I did was dips... & Yes my numbers went through the roof. I could do 30 dips 5 sets with 1:30 min rest between sets. I got bored of it, but yes it works if you solely focus on what you want to improve. In my case, dips.
Did you see size gains?
@@Seahawks1976 yes.
405 ohp if ur bench is 3 plates WHAT?!
Here i thought i was strong ...now daddy alex put me in perspective 😔
I don't think I said that bro
Alex channel exploding in 2021.
i never progressed on pullups till i was stuck at home and just did them all the time.
2 days, 2 videos. Ayy
Hey Alex, first of all thanks for all the information you put out. Every since the pandemic hit Portugal haven't gone to the gym, i have a pretty good gym setup in my garage (bench, squat rack, multifunction machine). I do some things here and there from time to time but lack consistency, any tips? Sorry for long question.
I can watch dudes bench press heavy all day. It’s a beautiful movement
Smolov jr got me a 355 decline bench at 170 bw and prs in squat and deadlift
I Just bench press 3 times a week but the second and thirth Day are always lichter than the Day before i also train arm back and shoulders 3 times a week been doing this for years my bodyweight is 225 and i bench 405 for 4 reps so i must be doing something richt i also alternate between two different exersizes every week and I also train in different rep ranges
Nice!👍
Is it possible to specialise in two exercises, say one upper and one lower. Or even a push and a pull.
Watching your videos motivate me, time to kill the gym today 💪
Can you do a ring muscle up? If yes can you do a tutorial ?
Hey alex, i love your channel. Athlean x says that you shouldn't train for longer than 60 minutes. In your opinion for how long should a workout last?
Jeff is a clown. And time doesn't matter, what matters is if you're a beginner or intermediate, how you manage fatigue, your recovery, your goals.. You can train for 40 min or for 2 hours or more
Athleanx uses fake weights, I wouldn't take his recommendations
Specialized in pull-up when I was 16 and 18, increased my punching power in boxing significantly. Pull ups everyday honestly doesn’t have any downsides
Have you tried rope climbing without legs for bicep gains? Heard it is good from the Bioneer, you should check him out if you already haven't 👍🏼
Great for back too
yeah The bioneer has a kickass channel too
Hes got some good advice
@@user-qv4fp9vm8u For sure :)
Bioneer is just a amazing channel. A unique gem in the youtube fitness community
@@whitefang9758 As is Alex :)
rather then having a heavy day and a light day can i have 2 heavy days but one of them im progressively oerloading each week but the other im doing the same thing as day 1 to give my body a chacne to adap to the weight that i increased before increasing weight again next week
How exactly do you do a specialization? And when do u stop specializing ?
What if I want to specialize in an exercise but don’t want to lose gains in my other body parts/lifts? I just don’t see it working
Do that exercise first when you're fresh and add frequency for that one lift only, keep the rest the same
I have a question? What happens to the other movements? Are they held at a maintaining lvl? If it's a push movement? Do we still do our pulls and lower body movements? How extreme is it?
Bro can u make a full week workout exercises program
Read the Basic Training Manual by Dave Tate and Jim Wendler, great, quick read that teaches you how to set up your own program. If you don't have enough background knowledge to apply the lessons from the book, you could always pay a coach for a personalized program that fits your needs.
How do you recommend specializing OHP in 3x full body routine
Hi, could you give an example for a squat specialization to get bigger legs or quads, should i do squats everyday or only do it when i have legday
Bro do you know if weighted pushups can cause any injury or pain on your back and spine.Would really appreciate if I get an answer.
Hey Alex, which youtuber would you recommend for OHP/Delts specialization?
What can I do for my bad shoulders, no instant pain but every time I do side laterals or OHP for few days I get some kind of inflammation in my shoulder joints. No matter the form, I have tried everything and my form looks good. I can do side laterals my elbows bent but that feels awkward. Been doing lots of facepulls too, those are good.
I've been thinking about this lately I'm doing too much variations and not progressing on anything really
I do a 4 day bro split (chest, back, arms and shoulders, legs) have been for about the past 4 months, how could I do this for a lagging body part(s)?
What’s up Alex I wanted to know is the dip a horizontal or vertical push?